Today, 11/29/15
Grip training:
Axle deadlift, double overhand, 156.2#
Axle deadlift, double underhand, 88#
Two hand pinch DL(Euro and 2 hand pinch barbell), double overhand, 90#
Gripper, 100# (Captains of Crush Trainer), #1 felt light years away.
Bent a nail, the easy one. Also, light years away from a Penny nail…
Great job on that bolt! That’s really cool.
Hi Flats, thanks. It was easy-peasy. It’s been so long since I’ve done bending that I had to try out all the different techniques all over again to figure out which way works for me. I used the grip guy’s straps and bolt, need to get my own so I can do it at home, or the gym for funsies… hahaha.
Today, 11/30/15
Deadlifts:
Warmup 12xbar, 10x95#, 8x135#, 6x185#, 5x230#, 3x260#(belt), 1x290#(belt)
DB farmers walk, belted, 6x80ftx80#/hand
Pullups, 5 minutes amrap, 7 shoulder width pullups & 5 negatives, 4 chinups & 5 negatives
Superset:
Arc DB Rows, 2x8x45#
Hyperextensions, hugging plate, 2x12x25#
Tuesday, 12/1/15
Enshin Karate class, 1hr
Today, 12/3/15
Squats:
Warmup 10xbar, 6x65#, 3x95#, 1x115#, 1x135#, 5x160#, 3x182.5#, 4x205# (PR!)
DB overhead push press:
Shoulder mobility warmup, (per hand) 10x15#, 6x25#, 3x35#, 1x40#, 1x45#, 1x50#, 5x55#, 3x62.5#, 1x70#(PR!!)
Sled drags w/Oranga-hangs:
80ftx(sled+)45#, 80ftx+92.5#, 80ftx+140#(PR!!!)
Quick workout to meet husband’s friends at a restaurant. Vulgar display of power. One of those days where you walk around the gym thinking “I’m a f*cking badass.” Yeah. 
Nice work!
Getting a 70 lb DB overhead is no joke.
You should feel like a badass.
Also, congrats on your other PRs.
Thanks, Christal! It almost didn’t happen. I tried the rubber 70# DB first, and it was too high off my shoulder to tuck back my elbow to activate my rear delt for stability, I think, so I switched the rubber one out for a metal one and it totally worked. It was kinda a head game after the squats, leg drive and all…
Today, 12/4/15
Conditioning:
1 min elliptical warmup, 4 min Tabata intervals with shadow boxing during intervals
Battle ropes, 4 min Tabata
Stationary bike, 4 min Tabata w/5 min cool down pulling only with hamstrings
Superset:
Tire flips, 3x12
Ramp sprints, 3x30ftx5
*Gi BJJ ladies class, 1.25 hr
Today, 12/5/15
Bench:
Shoulder mobility warmup, 10xbar, 8x55#, 6x65#, 3x75#, 1x85#, 1x95#, 1x105#, 5x110#, 3x125#, 1x137.5# (PR)
Superset:
JM press, 3x10x75#
Triceps dips, 3 sets of 1 dip & 4 negatives
Superset:
Arc DB Rows, 3x10x45#
Cable flys, 3x10x15#
Cable crossovers, 3x10x15#
Conditioning superset:
10# medicine ball slams, 6x40sec
16# sledge hammer on tire, 6x40sec
Bench is creeping ever closer to my monstrous bodyweight. I think I may get a bodyweight bench in about a year…?
Today, 12/7/15
BJJ essentials class, 30min
Deadlift: deload
Warmup 10xbar, 7x95#, 3x115#, 5x125#, 5x155#, 5x185#
Hip Thrusts, 4x12x135#
5 min pullups, amrap ,close-grip 3,2,2,1,1, 1neg; chins 2,2,1,1,1, 3neg; neutral-grip 1,1,1, 3neg
Superset:
Cable pull downs, 3x10x80#
Inverted Rows, 3x5
Weighted incline treadmill walk,
15°x1.5 minx2.0mphx90#, 25°x3minx1.8mphx90#
Okay, so the weighted treadmill walk was totally demoralizing. 40# air tank on my back, plus a 50# (yoke shaped) sandbag on top of the tank, hanging over my shoulders. With the sandbag pulling my shoulders forward, I could barely breathe. 3 minutes of steep incline was the best I could do. It was brütal. Must do moar.
Pullups for 5 min was as tough as the first time. I need to do more of this. A woman I work with just got a 45# weighted wide grip pullup, she’s amazing. So motivating, doing things I suck at.
Yesterday, 12/9/15
Squats: deload
Warmup 10xbar, 7x65#, 5x85#, 5x107.5#, 5x130#
Superset:
RDLs, 3x8x135#
Vertical bar lift, 2" thick bar, 3x8x60#
One handed two plate pinch, 3x1minx20#(two 10# plates per hand, pinched together smooth side out)
Bridge walks, 25ft
CoC Sport (80#) gripper, w/static hold, 3x3x6sec (per hand)
Today, 12/10/15
DB OHP: deload
Shoulder mobility warmup, 10x15#, 7x20#, 3x25#, 5x30#, 5x37.5#, 5x45#
Superset:
Alternating hands front raise & lateral raise 3x8x15#
Bent over lateral DB raise, 3x10x30#
Upright row, 3x10x50#
Hanging leg raises, 3x10
Tabata superset:
battle ropes, 30# medicine ball slams, 45# plate OHP, two 20sec rounds each, cycling through each exercise for 12 minutes.
Treadmill, 30degreesx1.4mphx10minx40#
Yesterday, 12/11/15
Bench: deload
Shoulder mobility warmup, 10xbar, 7x55#, 5x60#, 5x75#, 5x90#
Superset:
JM press, 3x10x75#
Triceps dips, 3x2(!),2(!),1 followed by 3 negs each set
Superset:
Incline DB bench, 3x8x30#
Cable flys, 3x10x15#
Cable crossovers, 3x10x15#
Women’s Gi BJJ class, 1.25hr - Omg, I earned my first stripe. As I drove to the gym before my pre-class workout I thought to myself, “it’ll probably take a few more months to earn my first stripe, ah well…”
Today, 12/12/15
Conditioning:
Tabata superset:
battle ropes, 30# medicine ball slams, 45# plate OHP, two 20sec rounds each, cycling through each exercise for 12 minutes.
Treadmill run, 2 degree incline, 10 min mile (6mph), 5 min cooldown (3mph)
Girl drag, had a girlfriend lay on her back and I pushed her up into a sitting position, picked her up under the armpits and hugged from behind for the drag, 120ftx150#
Girl drag was way too easy. Next time I wanna try a guy weighing two bills. Next time, Man drag.
Sunday, 12/13/15
40 min (1.5 mile?) walk up and around a hill nearby
Yesterday, 12/14/15
BJJ essentials class, 30min
Today, 12/15/15
Deadlift:
Warmup 10xbar, 5x95#, 1x135#, 1x185#, 2x5x232.5#, 5x265#
Pullups, 5 min amrap, shoulder width pullups 2,2,1,1,1,and 3 negs; chins 1,1,1, and 3 negs; neutral close grip 3 negs; med-wide grip 4 negs
Superset:
Wide grip pulldowns, 4x8x80#
Nordic Ham Curl, 4x8
Enshin Karate class, 1 hr
Accidentally skipped 200# for first deadlift work set, oops. Decided to go on with 232.5 for the second set and 265 for third set. 265 was way tougher than it should have been, surely due to my fudging the sets. 
Edit: While I have only gone through three cycles of 5/3/1, I feel like squats, bench and DBOHP have progressed nicely. Deadlifts, however, I feel stagnant in. I don’t know, I really don’t feel like I’ve progressed in deadlifts. Each workout feels so rough on deads, and I never seem to be able to get the extra reps each deadlift day. I think I’m going to lower my “max” and start from scratch. I feel like I need to strengthen my hamstrings and clean up my form. I want every single rep to look textbook beautiful. I think I may lower my “max” to 275.
Edit: edit:
I may be overreacting, maybe I’ll ride out this next cycle assuming my new “maxes” are as follows:
Squat, 220#
Deadlift, 310#
Bench press, 150#
DB OHPP, 80#
If things go well, I’ll continue adding 5# to each lift each cycle, but if not I may backstep to 2.5# increase as needed.
